SMR Manual

2008 Robertson Training Systems. All Rights Reserved.
www.RobertsonTrainingSystems.com www.IndianapolisFitnessAndSportsTraining.com

Copyright 2008 by Mike Robertson and Robertson Training Systems
All rights reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any
means, electronic or mechanical, including fax, photocopy, recording or any information storage
and retrieval system by anyone but the purchaser for their own personal use. This manual may
not be reproduced in any form without the express written permission of Mike Robertson,
except in the case of a reviewer who wishes to quote brief passages for the sake of a review
written for inclusion in a magazine, newspaper, or journaland these cases require written
approval from Mike Robertson prior to publication.

For more information, please contact:

E-mail: Info@RobertsonTrainingSystems.com

Websites: www.RobertsonTrainingSystems.com
www.IndianapolisFitnessAndSportsTraining.com
www.RobertsonTrainingSystems.blogspot.com

The information in this book is offered for educational purposes only; the reader should be
cautioned that there is an inherent risk assumed by the participant with any form of physical
activity. With that in mind, those participating in any exercise program should check with their
physician prior to initiating such activities. Anyone participating in these activities should
understand that such training initiatives may be dangerous if performed incorrectly. The author
assumes no liability for injury; this is purely an educational manual to guide those already
proficient with the demands of such programming.

CONTENTS

CHAPTER 1: INTRODUCTION........................................................................ 5
Science........................................................................................................................................................5
Rationale....................................................................................................................................................5
Indications..................................................................................................................................................6
Contraindications ....................................................................................................................................6
CHAPTER 2: MODALITIES ............................................................................. 7
General Thoughts....................................................................................................................................7
Density and Pressure..............................................................................................................................7
Foam Roller...............................................................................................................................................8
Medicine Ball .............................................................................................................................................8
Tennis Ball /Lacrosse Ball .......................................................................................................................9
The Stick....................................................................................................................................................9
CHAPTER 3: TECHNIQUES .......................................................................... 10
Positioning .............................................................................................................................................. 10
Duration.................................................................................................................................................. 10
CHAPTER 4: LOWER BODY......................................................................... 11
Plantar Fascia ......................................................................................................................................... 11
Gastrocnemius ...................................................................................................................................... 12
Gastrocnemius/Soleus ......................................................................................................................... 13
Soleus ...................................................................................................................................................... 14
Achilles Tendon .................................................................................................................................... 15
Peroneals (Foam Roller)...................................................................................................................... 16
Peroneals (Tennis Ball) ........................................................................................................................ 17
Peroneals (The Stick)........................................................................................................................... 18
Tibialis Anterior .................................................................................................................................... 19
Tibialis Anterior .................................................................................................................................... 20
Tensor Fascia Latae, Anterior Gluteus Medius, and Gluteus Minimus..................................... 21
IT Band.................................................................................................................................................... 22
Vastus Lateralis...................................................................................................................................... 23
Rectus Femoris (2 Positions) ............................................................................................................. 24
Vastus Medialis ...................................................................................................................................... 25
Quadriceps............................................................................................................................................. 26
Gluteus Maximus .................................................................................................................................. 27
Gluteus Medius (Posterior Fibers).................................................................................................... 28
Piriformis (Foam Roller)...................................................................................................................... 29
Piriformis (Tennis Ball) ........................................................................................................................ 30
Adductors (2 Positions) ...................................................................................................................... 31
Hamstrings ............................................................................................................................................. 32

CHAPTER 5: UPPER BODY .......................................................................... 33
Pecs.......................................................................................................................................................... 33
Latissimus Dorsi (Foam Roller) ......................................................................................................... 34
Latissimus Dorsi (Tennis Ball)............................................................................................................ 35
Triceps..................................................................................................................................................... 36
Posterior Shoulder Capsule ............................................................................................................... 37
Thoracic Spine....................................................................................................................................... 38
Infraspinatus and Teres Minor ........................................................................................................... 39
Wrist Flexors......................................................................................................................................... 40
Wrist Extensors.................................................................................................................................... 41
Rhomboids ............................................................................................................................................. 42
CHAPTER 6: FAQS AND CONCLUSION ..................................................... 43
Frequently Asked Questions.............................................................................................................. 43
Conclusion ............................................................................................................................................. 44
ABOUT MIKE ROBERTSON.......................................................................... 45
OTHER PRODUCTS FROM MIKE ROBERTSON.............................................. 46
CREDITS ..................................................................................................... 47

CHAPTER 1: INTRODUCTION

Foam rolling is quickly becoming a staple in training programs worldwide. From elite athletes to
weekend warriors, you can walk into many training facilities and see people using a foam roller
as part of their regimen.

As with any new modality, there are many questions regarding foam rolling. Here are just a few
that Ive seen posed:

What benefits are derived from foam rolling?
Is it safe and effective?
When is the best/most optimal time to foam roll?
Can foam rolling replace other soft-tissue therapies?

While I dont claim to have all the answers, I do hope to teach you the basics of self-myofascial
release, along with ways you can integrate it into your current training regimen to elicit
improved results.

SCIENCE
Unfortunately, science on the subject of foam rolling is seriously lacking. A search of the
PubMed archives gives us the following results:

Foam Rolling delivered seven results, none of which applied to using foam rollers as an
SMR technique.
Foam Roller delivered six results, none of which applied to using foam rollers as an
SMR technique.
Self Myofascial Release delivered three results, none of which applied to using foam
rollers as an SMR technique.

Lack of good research is quite the conundrum, as it forces us to theorize and speculate on the
perceived effects of any medium.

RATIONALE
The first question I get when showing someone how to foam roll is, Why am I doing this? If
youve ever performed SMR on yourself, you know the first couple of times are generally quite
uncomfortable!

Self-myofascial release (SMR) using a foam roller or other implement is possible thanks to the
principle known as autogenic inhibition. While youve probably never heard of your golgi tendon
organ (GTO) before, its the key ingredient that makes foam rolling effective. The GTO is a
mechanoreceptor found at the muscle-tendon junction; for lack of a better description, it tells
us the level of tension within the muscle/tendon group.

When tension increases to the point of high risk of injury (e.g., tendon rupture), the GTO
stimulates muscle spindles to relax the muscle in question. This reflex relaxation is autogenic
inhibition. The muscle contraction that precedes the passive stretch stimulates the GTO, which
in turn causes relaxation that facilitates this passive stretch and allows for greater range of
motion. With foam rolling, you can simulate this muscle tension, thus causing the GTO to relax
the muscle.

Essentially, you get many of the benefits of stretching and then some. It's also fairly well
accepted that muscles need to not only be strong, but pliable as well. Regardless of whether
you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have
strength and optimal function through a full range of motion. While stretching will improve the
length of the muscle, SMR and massage work to adjust the tone of the muscle.

Traditional stretching techniques simply cause transient increases in muscle length (assuming
that we don't exceed the "point of no return" on the stress-strain curve, which will lead to
unwanted deformities). SMR, on the other hand, offers these benefits and the breakdown of
soft-tissue adhesions and scar tissue.

One need not look any further than the overwhelmingly positive results numerous individuals
have had with Active Release Techniques (ART) or other deep-tissue modalities to recognize
the value of eliminating adhesions and scar tissue. Unfortunately, from both a financial and
convenience standpoint, we can't all expect to get ART or massage done on a frequent basis.

SMR on the foam roller offers an effective, inexpensive, and convenient way to both reduce
adhesion and scar tissue accumulation, and eliminate what's already present on a daily basis. Just
note that like stretching, foam rolling doesn't yield marked improvements overnight; you'll need
to be diligent and stick with it (although you'll definitely notice acute benefits).

INDICATIONS
The following are some reasons you might want to include SMR techniques in your training:

Improved mobility and range of motion
Reduction of scar tissue and adhesions
Decreased tone of overactive muscles
Improved quality of movement
Fill in the gaps between hands-on sessions of ART and/or deep tissue massage

CONTRAINDICATIONS
The following are several reasons you may not want to include SMR, or areas to avoid:

Recently injured areas
Circulatory problems
Chronic pain conditions (e.g., fibromyalgia)
Bony prominences/joints
CHAPTER 2: MODALITIES

GENERAL THOUGHTS
Like all things training related, we need to have a rationalized progression if we want to see
continued progress. SMR techniques are no differentthere are multiple ways we can change
pressure, density, and other factors to get more bang for our training buck.

DENSITY AND PRESSURE
Before we discuss the specific modalities you can use, lets briefly review the concepts of
density and pressure from a physics sense.

The formula for density is:

Density = Mass/Volume

Regarding density and SMR techniques, we have three options if we want to increase the
density:

Increase the mass
Decrease the volume
Increase mass and decrease volume

Typically, the easiest option is to increase the mass. This is seen when we progress someone
from a tennis ball to a lacrosse ball, or from a lighter foam roller to a heavier foam roller. We
dont necessarily increase the volume (size) of the object, but we most definitely increase the
mass.

The formula for pressure is:

Pressure = Force/Area

Much like density, if you want to increase pressure, you either need to

Increase the force
Decrease the area
Increase force and decrease area

As is the case with SMR techniques, force doesnt necessarily change all that much. If you want
to increase the force, here are a few options:

If you have both legs on the roller, take one off.
If possible, stack one leg on top of the other.
If you have a hand/foot on the ground for stability purposes, take it off (this will put
more of the bodys weight on the area being rolled).

Rather than trying to increase force, its generally easier to decrease the area. This is
accomplished by using progressively smaller (or more focal) implements. Well discuss the
different modalities below, starting with the largest surface area and working down to the
smallest surface areas.

FOAM ROLLER
A foam roller is the largest implement we would use from a pressure perspective. The foam
roller is very versatile, as you can work almost every muscle group using a foam roller alone.
Rollers also come in varying densities, which allows for progression as well.

White Roller Less Dense Black Roller More Dense

Foam rollers are best used for the big muscle/ fascial areas like the gluteals, quadriceps, and IT
band.

MEDICINE BALL
While not as popular as the foam roller, the medicine ball may actually be a more versatile tool
for SMR purposes. Not only is it more focal when compared to the roller (the surface area
being worked is smaller, which increases pressure), but it also allows you to work in a more
three-dimensional fashion.


Virtually any muscle group that can be addressed with a foam roller can also be addressed with
a medicine ball. Once the foam roller becomes comfortable, I generally progress my trainees to
a medicine ball. The medicine ball can be progressed as well; simply moving to a smaller ball
(and further decreasing surface area being rolled) will increase the pressure and intensity of the
exercise.

TENNIS BALL/LACROSSE BALL
A tennis ball is generally the smallest implement we would use for SMR purposes. Its very
convenient for muscle/fascial groups with smaller surface areas (such as the plantar fascia,
calves, and peroneals) as well as upper body muscles where the ball must be placed against a
wall (such as the pecs and posterior shoulder capsule). Once the tennis ball becomes easy,
move on to a lacrosse ball.

THE STICK
The Stick is yet another convenient tool when it comes to soft-tissue work. While its not
necessarily better or worse than the other modalities discussed, its narrow diameter allows
you to work on some tendons (e.g., quadriceps, hamstrings) better than a medicine ball or foam
roller would. As well, the Stick is a good option for the hamstrings, which generally dont
respond that well to foam rolling since your hands/arms are supporting the majority of your
body weight to hold yourself up.

The Stick

CHAPTER 3: TECHNIQUES

POSITIONING
Positioning while on the foam roller is critical for several reasons:

Poor alignment may stress the supporting muscles and/or joints (e.g., if the elbow is too
far away from the shoulder, instead of being placed underneath it, you could strain the
muscle/joint).
Improper placement can lead to excessive fatigue of the supporting musculature.
Improper placement can lead to excessive pressure on the trained area, which
decreases compliance. (If it hurts too much, you wont want to do it again!)

We will cover proper alignment and positioning for each specific drill in chapters 4 and 5.

DURATION
As a general rule of thumb, the amount of time necessary to get the derived benefits is directly
related to your current tissue quality. In other words, if you have really terrible tissue quality or
are unfamiliar with this kind of work, youll need more work to bring it up to par. In contrast,
the more familiar you become with the techniques and the easier it becomes, the less time you
should need on the roller.

In the early stages of training, I generally like my clients/athletes to work on any given area
between one and two minutes. If an area is particular tight, well spend longer on it. If its not
that bad, well spend less time on it. The key is to spend the most time on the tightest tissues.

As a client/athlete progresses, they should be spending gradually less and less time on the roller.
This is the case for several reasons:

High quality programming will work to improve length/tension relationships, naturally
aligning the body and decreasing the likelihood of overstressed muscles.
Tissue quality should naturally improve due to the inclusion of SMR techniques in the
programming.
The longer a client works with me, the harder Im going to push for them to get hands-
on manual therapies (e.g., Active Release Technique, deep tissue massage).

CHAPTER 4: LOWER BODY

PLANTAR FASCIA

Anatomy and
Function
The plantar fascia is a band of connective tissue that connects the toes to
the Achilles tendon.
The plantar fascia works in conjunction with the Achilles tendon,
gastrocnemius and soleus to produce propulsion of the foot/ankle complex
(e.g., running, jumping).
Reasons to Treat
Excessive tension in the plantar fascia can lead to pain on the bottom of
the foot.
Due to its fascial connections to the gastroc/soleus, hamstrings, and other
posterior musculature, excessive tension in the plantar fascia can lead to
restricted ROM into hip flexion and trunk flexion.
Set-up
Take your shoes off, and place a tennis ball on the ground.
Place the sole of one foot on the tennis ball with the other foot on the
ground.
Stand next to a wall, if needed, for balance.
Performance
Put the majority of your weight on the foot with the ball underneath, and
roll the ball back and forth along your plantar fascia.
Roll for 3060 seconds, and then switch feet.
Alternate Modalities Use a harder ball to increase the pressure.

GASTROCNEMIUS

Anatomy and
Function
The gastrocnemius originates from just behind both sides of the knee and
inserts onto the Achilles tendon.
The gastrocnemius is responsible for plantarflexion of the foot and knee
flexion.
Reasons to Treat
Excessive tension in the gastrocnemius can cause pain at the site of injury,
further down the kinetic chain (in the Achilles tendon or plantar fascia), or
further up the chain at the anterior/posterior knee.
Set-up
Sit on the ground with your legs straight and calves on top of the roller.
Using your arms, press yourself up so that your buttocks are hovering
over the ground.
Performance
From the starting position, roll back and forth, keeping the knees locked.
Focus the pressure on the medial and lateral portions of the calf to work
the medial/lateral heads of the gastrocnemius.
Roll for 3060 seconds.
To increase the pressure, try stacking one leg on top of the other and
rolling only the bottom leg.
To further increase pressure, actively dorsiflex the toes (pull them toward
your shin) to place the gastrocnemius on stretch.
Alternate Modalities
Use a tennis or lacrosse ball to increase the pressure. This method is
generally easier on the arms and upper extremity since you dont have to
hold yourself up.


GASTROCNEMIUS/SOLEUS

Anatomy and
Function
The gastrocnemius originates from just behind both sides of the knee and
inserts onto the Achilles tendon.
The soleus originates from just below the knee and inserts onto the
Achilles tendon.
The gastrocnemius is responsible for plantarflexion of the foot and knee
flexion.
The soleus is responsible for plantarflexion of the foot.
Reasons to Treat
Excessive tension in the gastrocnemius can cause pain at the site of injury,
further down the kinetic chain (in the Achilles tendon or plantar fascia), or
further up the chain at the anterior/posterior knee.
Set-up
Place one foot up on a low bench.
Place the Stick along the posterior surface of your lower leg with your
palms facing forward.
Performance
From the starting position, roll the stick up and down the lower leg.
To work more on the individual heads of the gastrocnemius, focus the
pressure on the medial and lateral portions of the calf just below the knee.
Roll for 3060 seconds, and then switch legs.
Alternate Modalities None.

SOLEUS

Anatomy and
Function
The soleus originates from just below the knee and inserts onto the
Achilles tendon.
The soleus is responsible for plantarflexion of the foot.
Reasons to Treat
Excessive tension in the soleus can cause pain at the site of injury, or
further down the kinetic chain (in the Achilles tendon or plantar fascia).
Set-up
over the ground.
Performance
From the starting position, roll back and forth, keeping the knees unlocked.
Focus the pressure on the medial and lateral areas of the lower part of the
calf, just above the ankle.
your shin) to place the soleus on stretch.
hold yourself up.
ACHILLES TENDON

Anatomy and
Function
The Achilles tendon connects the gastrocnemius and soleus to the
calcaneus.
The Achilles tendon aids the gastrocnemius/soleus in producing plantar
flexion.
Reasons to Treat
Excessive tension in the Achilles tendon can lead to issues further up (the
gastrocnemius/soleus) or further down (the plantar fascia) the kinetic
chain.
Set-up
over the ground.
Performance
From the starting position, roll back and forth, using both a knees locked
and knees unlocked position.
Focus on rolling from the top of your heel to midway up your lower leg.
your shin) to place the Achilles tendon on stretch.
hold yourself up.

PERONEALS (FOAM ROLLER)

Anatomy and
Function
The peroneals originate from just below the outside of the knee and insert
onto the bottom of the foot.
Peroneus longus and brevis are responsible for plantar flexion and
eversion. Peroneus tertius assists with dorsiflexion.
Reasons to Treat
Excessive tension or adhesions in the peroneals can produce lateral knee
pain, or compression of the peroneal nerve which can produce numbness
and/or tingling in the lower leg and foot.
Set-up
Lie on your side on the ground with the roller underneath the outside of
one leg.
Place the same side elbow and the opposite hand/foot on the ground.
Performance
From the starting position, press up and roll back and forth over the
outside portion of your lower leg.
rolling the bottom leg.
Use a harder roller to increase the pressure.
Use a tennis or lacrosse ball to increase the pressure.

PERONEALS (TENNIS BALL)

Anatomy and
Function
Reasons to Treat
Set-up
Place your foot up on a low bench or chair.
Place a tennis ball along the outside of your lower leg.
Performance
From the starting position, roll the ball up and down along the outside
portion of your lower leg.
Alternate Modalities Use a lacrosse ball to increase the pressure.

PERONEALS (THE STICK)

Anatomy and
Function
Reasons to Treat
Set-up
Place the stick along the lateral surface of your lower leg with your palms
facing inward (towards your body).
Performance

TIBIALIS ANTERIOR

Anatomy and
Function
The tibialis anterior originates from the lateral condyle/ shaft of the tibia
and inserts onto the top of the foot.
The tibialis anterior is responsible for producing dorsiflexion and inversion
of the foot.
Reasons to Treat
The tibialis anterior can often become scarred due to overuse in running
and jumping activities/sports.
Set-up
Place your foot up on a low bench or chair.
Place a tennis ball along the front of your lower leg.
Performance
From the starting position, roll the ball up and down along the front of
your lower leg.
Roll for 3060 seconds, then switch legs.
Alternate Modalities Use a lacrosse ball to increase the pressure.

TIBIALIS ANTERIOR

Anatomy and
Function
The tibialis anterior originates from the lateral condyle/ shaft of the tibia
and inserts onto the top of the foot.
The tibialis anterior is responsible for producing dorsiflexion and inversion
of the foot.
Reasons to Treat
The tibialis anterior can often become scarred due to overuse in running
and jumping activities/sports.
Set-up
Place the Stick along the anterior surface of your lower leg with your
palms facing inward (toward your body).
Performance
Roll for 3060 seconds, then switch legs.
TENSOR FASCIA LATAE, ANTERIOR GLUTEUS MEDIUS, AND GLUTEUS MINIMUS

Anatomy and
Function
The anterolateral (front and side) hip musculature is collectively
responsible for hip flexion, hip abduction, and hip internal rotation.
All three muscles, the tensor fascia latae (TFL), the anterior gluteus
medius, and the gluteus minimus originate from the front/middle of the hip.
The gluteus medius and minimus insert onto the greater trochanter (at the
top of the femur). The TFL inserts on the iliotibial band (IT band).
Reasons to Treat
The TFL can become overly tight, placing excessive strain on the IT band.
This typically results in lateral knee pain.
Excessive tension in the anterolateral hip musculature can cause muscle
imbalances around the hip and knee, leaving you exposed to injury.
Set-up
Lie on your side on the ground with the roller underneath the front
portion of your hip.
Performance
outside portion of your hip.
To really hit the anterolateral hip musculature, adjust your body toward a
face down position.
To increase the pressure, take your opposite leg off the floor.
Alternate Modalities Use a harder roller to increase the pressure.
IT BAND

Anatomy and
Function
The iliotibial (IT) band connects the gluteus maximus and tensor fascia
latae (TFL) to the tibia and fibula.
The IT band aids the gluteus maximus and TFL in producing abduction and
controlling movement at the knee.
Reasons to Treat The IT band is often excessively tight, which leads to lateral knee pain.
Set-up
Lie on your side on the ground with the roller underneath the outside
portion of your thigh.
Place the same side elbow (or hand) and the opposite hand/foot on the
ground.
Performance
outside portion of your thigh.
It may help to work from the bottom of the hip to mid-thigh, reposition,
and then work from mid-thigh to just above the knee versus using long,
broad strokes to hit the entire IT band at once.
To increase the pressure, take your opposite leg off the floor or stack it
on top of the opposite thigh.
VASTUS LATERALIS

Anatomy and
Function
The vastus lateralis (VL) originates along the lateral surface of the femur
and inserts on the common quadriceps tendon below. The quad tendon
then inserts on the patellar ligament and the tibia.
The vastus lateralis (coupled with the other quadriceps muscles) is
responsible for knee extension.
Reasons to Treat
An excessively tight VL can lead to lateral knee pain, much like a tight IT
band will.
The VL can also become adhered to the IT band, restricting the movement
of both structures.
Set-up
Lie on your side on the ground with the roller underneath the outside
portion of your thigh.
Performance
outside portion of your thigh. If the IT band is 0 and the front of your thigh
is 90 degrees, try splitting the difference to really work on the VL.
broad strokes to hit the entire VL at once.
To increase the pressure, take your opposite leg off the floor.
RECTUS FEMORIS (2 POSITIONS)

Anatomy and
Function
The rectus femoris (RF) originates from the front of your hip and inserts
on the common quadriceps tendon.
The RF is responsible for hip flexion and knee extension.
Reasons to Treat
Excessive tension in the RF can lead to anterior knee pain.
The RF is often overused when the gluteals and/or psoas are not working
properly.
Set-up
Lie on your stomach on the ground with the roller underneath the front of
your thighs.
Place your elbows on the ground underneath your shoulders.
Performance
From the starting position, press up and roll back and forth over the front
of your thighs with the knees straight (position 1).
broad strokes to hit the entire RF at once.
To increase the pressure, cross one leg over the other.
To really increase the pressure, try flexing your kneesthis will put the RF
on stretch and really crank up the intensity (position 2).

VASTUS MEDIALIS

Anatomy and
Function
The vastus medialis (VM) originates along the medial surface of the femur
and inserts on the common quadriceps tendon below.
The VM (coupled with the other quadriceps muscles) is responsible for
knee extension. The most distal portion (closer to the knees), the vastus
medialis obliquus (VMO), is responsible for medial pull of the patella.
Reasons to Treat
Like any of the quadriceps muscles, the VM can become excessively tight
or adhered to surrounding muscles.
An excessively tight VM can lead to medial knee pain.
Set-up
Lie on your stomach on the ground with the roller underneath the middle
of your thighs.
Place the elbows on the ground underneath the shoulders. Externally
rotate your hips (turn your knees/toes out).
Performance
From the starting position, press up and roll back and forth over the inside
portion of your thighs.
broad strokes to hit the entire VM at once.
To increase the pressure, try taking your opposite leg off the roller and
placing it on the floor.
QUADRICEPS

Anatomy and
Function
The rectus femoris (RF) originates from the front of your hip, the vastus
medialis (VM) originates along the medial surface of the femur, the vastus
lateralis (VL) originates along the lateral surface of the femur, and the
vastus intermedius originates along the anterior surface of the femur. All
four quadriceps muscles insert on the common quadriceps tendon. The
quad tendon then inserts on the patellar ligament and the tibia.
All the quadriceps muscles are responsible for knee extension. Only the
RF is involved in hip flexion.
Reasons to Treat Excessive tension in the quadriceps can lead to knee or hip pain.
Set-up
Sit on a low bench or stool with the Stick across the front of your thigh.
The Stick variations work well on the quadriceps as you can get closer to
the patella, which allows you to work on the musculo-tendinous junction.
This area can become tight or fibrotic due to overuse/overtraining.
Performance
From the starting position, back and forth over the front of your thighs.
To work on the rectus femoris, work on the middle of the leg. For the
vastus medialis, move closer to the midline. For the vastus lateralis, move
to the outside portion of the leg.

GLUTEUS MAXIMUS

Anatomy and
Function
The gluteus maximus originates on the sacrum, ilium, and sacrotuberous
ligament and attaches to the top of the femur and IT band.
The gluteus maximus is responsible for hip extension, hip abduction, and
hip external rotation.
Reasons to Treat
Excessive stiffness when compared to the lumbar spine can force you into
lumbar flexion with increasing hip flexion.
Excessive tension in the gluteus maximus can lead to lateral knee pain via
the IT band.
Set-up
Sit on the roller with your hands behind you on the floor.
Your feet should be on the floor throughout.
Performance
From the starting position, roll back and forth over the gluteals.
Shift your weight to one hip or the other to increase the pressure.
Use a medicine ball to increase the pressure.

GLUTEUS MEDIUS (POSTERIOR FIBERS)

Anatomy and
Function
The posterior gluteus medius originates from the middle/back of the hip
and inserts on the top of the femur.
The posterior gluteus medius is responsible for hip extension, hip
abduction, and hip external rotation.
Reasons to Treat
The posterior fibers of the gluteus medius can become scarred or adhered,
leading to an increase in external rotation at the hip.
Set-up
Lie on your side on the ground with the roller underneath the back
portion of your hip.
Performance
outside portion of your hip.
Try adjusting your body position to really hit the posterolateral hip
musculature; you may need to move into a face up position and put your
foot behind your body to really hit the area appropriately.
Try taking your opposite leg off the floor, or stacking your legs on top of
each other, to increase pressure on the hip.


PIRIFORMIS (FOAM ROLLER)

Muscle Anatomy
and Function
The piriformis muscle originates on the front of the sacrum and inserts on
the top of the femur.
The piriformis is responsible for external rotation of the hip below 60
degrees of hip flexion; above 60 degrees, it becomes a hip internal rotator.
Reasons to Treat
Excessive tension on the piriformis can irritate the sciatic nerve. This may
lead to pain or nerve irritation in the buttocks, hamstrings, lower leg, or
foot.
Excessive tension in the piriformis can externally rotate the hip, leading to
poor movement in the frontal and/or transverse planes.
Set-up
Sit on the roller with your hands behind you on the floor.
Lean to your left side, taking your right hand off the ground. Place your left
ankle on your right knee.
Your right foot should be on the floor throughout.
Performance
From the starting position, roll back and forth over the piriformis.
Roll for 3060 seconds, and then switch sides.
Try altering your body position throughout to hit the piriformis from
multiple angles.


PIRIFORMIS (TENNIS BALL)

Muscle Anatomy
and Function
The piriformis muscle originates on the front of the sacrum and inserts on
the top of the femur.
The piriformis is responsible for external rotation of the hip below 60
degrees of hip flexion; above 60 degrees, it becomes a hip internal rotator.
Reasons to Treat
Excessive tension on the piriformis can irritate the sciatic nerve. This may
lead to pain or nerve irritation in the buttocks, hamstrings, lower leg, or
foot.
Excessive tension in the piriformis can externally rotate the hip, leading to
poor movement in the frontal and/or transverse planes.
Set-up
Place the tennis ball under one hip.
Sit on the ball with your hands behind you on the floor.
Performance
From the starting position, roll back and forth over the piriformis.
Try altering your body position throughout to hit the piriformis from
multiple angles.
ADDUCTORS (2 POSITIONS)

Muscle Anatomy
and Function
The adductors are a group of muscles that originate on the pubis and
attach to various points on the femur and tibia.
The adductors promote a variety of movements: hip adduction, medial
rotation, and hip flexion. Adductor magnus can also extend the hip.
Reasons to Treat
It is not uncommon for the adductors to be strained or adhered due to
previous injury. Soft-tissue work can help break up adhesions, reduce
muscular tension, and improve movement quality.
Excessive tension in the adductors can lead to internal rotation of the
femur/hip, which increases the risk of knee injury.
Set-up
Lie on your stomach on the ground with the roller alongside and parallel
to your body.
Flex one hip/knee and place your inner thigh on top of the roller.
Place the elbows on the ground underneath the shoulders.
Performance
From the starting position, press up and roll back and forth over the inside
portion of your thighs (position 1). This position will focus on the one-
joint adductors.
To work on the two-joint adductors, extend the knee and continue rolling
on the inner thigh (position 2).
Use a harder foam roller to increase the pressure.

HAMSTRINGS

Muscle Anatomy
and Function
The hamstrings originate on the bottom of the pelvis and then follow
separate paths; the semimembranosus and semitendinosus attach to the
tibia, while the biceps femoris inserts on the head of the fibula.
The hamstrings work together to flex the knee and extend the hip.
Semimembranosus and semitendinosus are hip internal rotators, while
biceps femoris is a hip external rotator.
Reasons to Treat
The hamstrings can often become scarred or adhered following strains or
repetitive overuse injuries.
Scar tissue and adhesions in the distal hamstring segments can also
produce posterior knee pain.
Set-up
Place the Stick along the posterior surface of your thigh with your palms
facing forward.
Performance
From the starting position, roll the Stick up and down the posterior thigh.
To work more on the individual muscles, work more medially
(semimembranosus/semitendinosus) or more laterally (biceps femoris).

CHAPTER 5: UPPER BODY

PECS

Muscle Anatomy
and Function
The pectoralis major originates on the sternum, clavicle, and costal
cartilage and inserts on the humerus.
The pectoralis major is responsible for horizontal adduction and internal
rotation. The clavicular fibers flex the extended shoulder, while the sternal
fibers extend the flexed shoulder.
Reasons to Treat
The pectoralis major is typically short and stiff due to overtraining (too
much chest training) and chronic poor posture. This lack of extensibility
can lead to overuse injuries and/or poor mechanics in many lifts, even
those not targeting the chest (e.g., squatting, Olympic lifts).
Set-up
Stand next to a wall and place a tennis ball on the wall at chest height.
Push your pecs into the ball to hold it in place.
Performance
With the tennis ball pinned between your pecs and the wall, roll it back
and forth. It may help to work in small sections as the tennis ball doesnt
have a large circumference.
To increase the intensity, horizontally abduct and externally rotate the arm
to place the pectoralis major on stretch.

LATISSIMUS DORSI (FOAM ROLLER)

Muscle Anatomy
and Function
The latissimus dorsi originates from the spine, thoracolumbar fascia, and
posterior hips, and attaches on the humerus.
The latissimus dorsi is responsible for extension, adduction, and internal
rotation of the arm.
Reasons to Treat
Much like the pecs, the lats can become short and stiff due to overtraining.
This lack of extensibility can lead to overuse injuries and/or poor
mechanics in many lifts, even those not targeting the lats (e.g., squatting,
Olympic lifts).
Set-up
Lie on your side with the foam roller in your armpit.
Externally rotate your arm to place the lats on stretch.
Performance
Glide the roller up and down the outside portion of your back.

LATISSIMUS DORSI (TENNIS BALL)

Muscle Anatomy
and Function
The latissimus dorsi originates from the spine, thoracolumbar fascia, and
posterior hips, and attaches on the humerus.
The latissimus dorsi is responsible for extension, adduction, and internal
rotation of the arm.
Reasons to Treat
Much like the pecs, the lats can become short and stiff due to overtraining.
This lack of extensibility can lead to overuse injuries and/or poor
mechanics in many lifts, even those not targeting the lats (e.g., squatting,
Olympic lifts).
Set-up
Stand next to a wall with your arm outstretched overhead.
Place a tennis ball just behind your armpit, in between your lats and the
wall.
Performance
From the starting position slowly roll the ball up and down along the
outside of your armpit. Feel free to flex and extend your knees to increase
the range of motion.

TRICEPS

Muscle Anatomy
and Function
The three heads of the triceps originate from the superior humerus (upper
arm bone) and scapulae. All three heads insert on the ulna, a lower arm
bone.
The triceps are primarily responsible for elbow extension, while the long
head can help produce shoulder adduction.
Reasons to Treat
The triceps can often become scarred or adhered due to chronic
overtraining (too much work on the beach muscles).
Set-up
Lie on your side with your arm outstretched overhead and place the back
of your upper arm on the roller.
Place your head on your arm to increase the pressure.
Performance
Slowly roll the entire surface of your upper arm; it may help to slide your
torso along the ground to get more range of motion.
Try internally and externally rotating your shoulder to focus more
pressure on the various heads of the triceps.
POSTERIOR SHOULDER CAPSULE

Muscle Anatomy
and Function
The posterior shoulder capsule encloses the back portion of the shoulder
joint.
The shoulder capsule provides passive stability to the shoulder joint, and
helps lubricate the joint by secreting synovial fluid.
Reasons to Treat
The posterior capsule is often scarred/adhered in overhead throwing
athletes.
A tight/stiff posterior capsule can lead to a loss in internal rotation.
Set-up
Stand next to a wall and place a tennis ball on the wall at shoulder height.
Push the posterior portion of your shoulder into the ball to hold it in
place.
Performance
With the tennis ball pinned between your shoulder and the wall, roll it
back and forth. It may help to work in small sections as the tennis ball
doesnt have a large circumference.
To increase the intensity, pull your arm across your body using your
opposite arm. You can also extend the shoulder and flex the elbow to
place the posterior capsule on stretch.

THORACIC SPINE

Muscle Anatomy
and Function
The thoracic spine are the middle 12 vertebrae in your spinal column.
Reasons to Treat
Quite often, the thoracic spine is limited in both extension and rotation.
Mobilizing the area with a foam roller is a great way to restore function.
If the thoracic spine lacks mobility, the areas above (i.e., the neck) and
below (i.e., the lumbar spine) compensate and can become injured. As
well, the surrounding muscles can become either locked-long or
locked-short, which also causes pain in the front or back of the trunk.
Set-up
Lie on your back with a foam roller placed in the middle of your back.
Your feet and buttocks should be on the ground, with your hands placed
behind your head.
Performance
From the starting position, slowly extend the upper back. DO NOT
extend the low back; it may help to think of bracing the stomach to
ensure that the movement comes from the upper back.
Slowly work the roller up and down the back, repeating the extension at
the various spinal levels.
Alternate Modalities You can use a smaller PVC pipe if the foam roller is too big.
INFRASPINATUS AND TERES MINOR

Muscle Anatomy
and Function
The infraspinatus and teres minor run from the medial border of the
scapula to the back of the humerus.
The infraspinatus and teres minor are external rotators of the shoulder,
and they are also responsible for decelerating internal rotation. They are
two of the four rotator cuff muscles.
Reasons to Treat
There are often trigger points and adhesions in the infraspinatus/teres
minor which can decrease strength and restrict movement quality.
Rotator cuff health is integral for many athletes, especially those
participating in overhead throwing sports (e.g., baseball, volleyball, tennis).
Set-up
Lie on your back with a tennis ball pinned between your shoulder blade
and the floor.
The upper arm should lie flat on the floor, with your lower arm at a 90
degree angle to it.
Performance
From the starting position, slowly internally and externally rotate your
shoulder (move your hand back and forth while keeping the elbow in
place).
Repeat for 8-10 passes, and then switch arms.
WRIST FLEXORS

Muscle Anatomy
and Function
The numerous wrist flexor muscles originate from several locations on the
humerous, ulna, and radius. They insert onto the palm of the hand and
underside of the fingers.
The wrist flexors are primarily responsible for flexing and adducting the
wrist.
Reasons to Treat
Due to repeated gripping activities, the wrist flexors can often become
stiff.
Set-up
Sit on a bench with a tennis ball in one hand.
Press the tennis ball against the inside of your forearm with an open palm.
Performance
With the tennis ball pinned against your forearm, roll it back and forth. It
may help to work in small sections as the tennis ball doesnt have a large
circumference.
Roll for 3060 seconds, and then switch arms.
To further increase the pressure, actively extend the hand to place the
wrist flexors on stretch.

WRIST EXTENSORS

Muscle Anatomy
and Function
The numerous wrist extensor muscles originate from several locations on
the humerus, ulna, and radius. They insert across the back of the hand and
fingers.
The wrist extensors are primarily responsible for extending and abducting
the wrist.
Reasons to Treat
Due to repeated typing and/or prolonged holds in an extended position,
the wrist extensors can become short/stiff.
Set-up
Sit on a bench with a tennis ball in one hand.
Press the tennis ball against the outside of your forearm with an open
palm.
Performance
With the tennis ball pinned against your forearm, roll it back and forth. It
may help to work in small sections as the tennis ball doesnt have a large
circumference.
Roll for 3060 seconds, and then switch arms.
To further increase the pressure, actively flex the hand to place the wrist
extensors on stretch.
RHOMBOIDS

Muscle Anatomy
and Function
The rhomboids originate on the cervical and thoracic spine and insert on
the medial border of the scapulae.
The rhomboids are responsible for scapular retraction, and work
synergistically with the levator scapulae to promote downward rotation.
Reasons to Treat
The rhomboids are typically overactive/tight, especially when compared to
the serratus anterior.
Excessive tension in the rhomboids will lead to poor scapular alignment
and restrictions into upward rotation. This typically leads to degeneration
of the rotator cuff tendons and pain with overhead movements.
Set-up
Lie down with the foam roller placed lengthwise along your spine.
Cross your arms in front of you, resting each hand on the opposite
shoulder to move the scapulae out of the way.
Performance
Roll from the inside border of your scapula/shoulder blade to just outside
your spine, working on the rhomboids.

CHAPTER 6: FAQS AND CONCLUSION

FREQUENTLY ASKED QUESTIONS
Below is a list of frequently asked questions (FAQs) about self-myofascial release (SMR).

What benefits are derived from foam rolling/SMR?

SMR provides many of the same benefits as traditional massage, including:

Improved mobility and range of motion
Reduction of scar tissue and adhesions
Decreased tone of overactive muscles
Improved quality of movement

Is it safe and effective?

SMR is safe and effective for most populations, with only a few safety concerns that need to be
addressed. Do not apply pressure to bony prominences or recently injured areas. Those with
circulatory or chronic pain issues should only use these techniques if they have been approved
by a doctor.

When is the best / most optimal time to foam roll?

This question has caused quite a stir lately; some will tell you immediately before a workout,
some after a workout, and still others say that later in the day is best. Heres my take on the
situation.

If someone is a relatively new trainee, or needs a postural/movement overhaul, Im going to
place foam rolling first in their training session. The goal for this client/athlete is not a record-
breaking performance. Instead, the goal is to execute the movements for that day with
precision and flawless technique. Foam rolling will decrease the stiffness of the tissues and help
them to assume the body positions I want for them to strength train safely and effectively.

However, as a trainee progresses, I generally have them foam roll either post-workout or later
in the evening, several hours after their workout. The reason for this is threefold:

First, if someone needs 1015 minutes of foam rolling just to get into the right positions to
strength train effectively, then they probably shouldnt be training or competing at a high level,
because theyre going to be at an increased risk of injury. We all know of elite athletes that are
a wreck and play through the pain, but that should be the exception versus the rule.

Second, with high level athletes you want their time in the gym to be focused on the training
session at hand. With my highest level athletes, they may spend 90 minutes to 2 hours in the
gym to complete a training session. If their tissue and movement quality is acceptable, Id much
rather get them in and out of the gym and allow them to use foam rolling more as a recovery
tool than a focal point of their training session.

Finally, while SMR is a valuable tool in everyones arsenal, it simply cant be compared to high-
quality work done by a skilled soft-tissue practitioner. The longer someone works with me, the
more Im going to push them to get some dedicated soft-tissue work done on their own. This
will improve the quality of their movement, expedite their recovery, and increase the longevity
of their training career.

Can SMR techniques replace other hands-on soft-tissue therapies?

I dont view soft-tissue work as an all-or-nothing proposition. I think its largely dependent on
what means you have available to you.

If someone has the money to get ART, deep tissue massage, and a host of other soft-tissue
modalities done, they may not need to use SMR techniques at all!

In contrast, if someone cannot afford any other modalities, I would recommend using SMR
techniques frequently. While they arent as precise as a skilled practitioner would be, its
absolutely better than nothing.

Like most things in life, the answer is, It depends. I dont view SMR as the be-all, end-all of
soft-tissue methods. I do, however, view it as a viable and cost-effective tool that many can use
to improve their movement quality.

CONCLUSION
While theres still much left to understand regarding SMR, I think the wealth of practical and
empirical evidence on the topic leads us to believe its a great tool to have in our toolbox.

The best thing you can do now is take the drills Ive outlined in the previous chapters and try
them out on yourself. Which areas are tender or problematic? If something is overly tight or
tender, it probably needs some extra work. The next step for you is to find the underlying
cause and address it via training and behavior modification.

I hope this e-manual has provided you with some insight into the purpose of SMR, along with
various methods and techniques. I expect it to become a valuable resource. Best of luck with
your future training!

Stay strong,

Mike Robertson
ABOUT MIKE ROBERTSON

Mike Robertson, MS, CSCS, USAW, is the President of Robertson
Training Systems and co-owner of Indianapolis Fitness and
Sports Training (I-FAST) in Indianapolis, Indiana. Mike received his
masters degree in Sports Biomechanics from the Human Performance
Lab at Ball State University. Mike is an accomplished athlete and coach
in the sport of powerlifting. A widely published writer and invited
speaker, Mike has rapidly emerged as an industry leader in the world of
performance enhancement and injury prevention and rehabilitation. To
learn more about Mike, visit his website
at www.RobertsonTrainingSystems.com.

Indianapolis Fitness and Sports Training
is Indys premiere fitness and sports performance facility.
I-FAST is a facility for the serious fitness enthusiast who is
dedicated and willing to take their performance and health to
the next level.

Each and every client who trains at I-FAST is assessed to
determine current levels of cardiovascular health, body
composition, postural and joint balance, mobility, and
strength/power. Once assessed, one of our coaches will
develop an individualized program to help each client achieve
his or her fitness goals.

Whether your focus is on building muscle, losing fat, or taking your sporting performance to
the next level, stop by and find out what I-FAST has to offer you!

Indianapolis Fitness and Sports Training
9402 Uptown Drive, Suite 300
Indianapolis, IN 46256
www.IndianapolisFitnessAndSportsTraining.com
IndyFAST@gmail.com

OTHER PRODUCTS FROM MIKE ROBERTSON

2008 INDIANAPOLIS PERFORMANCE
ENHANCEMENT SEMINAR
By Mike Robertson and Bill Hartman
www.IndyPerformanceSeminars.com

In this information packed seminar / DVD series, Bill Hartman and Mike
Robertson give you up-to-the-minute information on how and why they train
their clients in the ways that they do. Every major area of the body is covered
(upper extremity, lower extremity, and core), along with individual presentations
on topics such as program design, flexibility training, and assessment.
This DVD series includes:
DVD #1 Introduction and 21
st
Century Core Training
DVD #2 Creating a More Effective Assessment
DVD #3 Optimizing Upper Extremity Biomechanics
DVD #4 Bulletproof Knees
DVD #5 Selecting the Optimal Method for Effective Flexibility Training
DVD #6 Program Design and Conclusion

BULLETPROOF KNEES
By Mike Robertson
www.BulletproofKnees.com

Bulletproof Knees is your first and last
resource when it comes to
developing long-term knee health.
Created for the fitness professional,
this manual and accompanying DVD
outline all the steps necessary to
help your clients achieve long-term
knee health.
The contents are easily practiced by
the end-user as well. With sample
programming and detailed
explanations of all training mediums,
you'll not only know HOW to do
things, but WHY you're doing them
as well.

BUILDING THE EFFICIENT
ATHLETE DVD SERIES
By Mike Robertson and Eric Cressey
www.BuildingTheEfficientAthlete.com

On July 22-23, 2006, 30 trainers, coaches,
and athletes assembled in New York City
for two days of professional and athletic
development unlike any theyd ever seen
before. From functional anatomy, to static
and dynamic assessments, to corrective
exercise programming, and
troubleshooting common exercise
techniques, these two days had it all
everything you need to build an efficient
athlete. Heres your chance to catch up
to these 30 lucky people; these two days
are now available as an eight-DVD set.

INSIDE-OUT: THE
ULTIMATE UPPER
BODY WARM-UP
By Mike Robertson and Bill Hartman
www.Inside-Out-Warm-up.com

Inside-Out: The Ultimate Upper Body
Warm-up creates a paradigm shift in
the way athletes and strength
trainers prepare for their workouts.
By improving biomechanical
alignment, restoring balance, and
activating the appropriate
musculature, youll be well on your
way to workouts that not only keep
you healthy, but consistently
improve your performance as well!

MAGNIFICENT MOBILITY
By Mike Robertson and Eric Cressey
www.MagnificentMobility.com

Magnificent Mobility marks a revolution in
the way athletes prepare for competition,
training, and rehabilitation. Old-school
methods of preparation, such as light
cardio and static stretching, are things of
the past. These ineffective traditionalist
approaches simply won't prepare you for
superior performance and they might
even injure you! In addition to serving as a
great warm-up, the drills contained in this
DVD will improve joint mobilityan
important, yet often-overlooked quality
necessary for optimal health and
performance. With over 30 exercises and
the rationale for their use included, you're
guaranteed to find drills to take your
performance to the next level!

CREDITS

While I realize this isnt a novel or published book, I feel the need to thank a few people who
have helped me along the way:

Lisa Holladay, for her continued support as an editor and go-to authority when it comes to
improving my writing.

Bill Hartman and Eric Cressey, for constantly helping me refine my craft.

Jim Smitty Smith, for the cover design, and all the other work along the way as well!

Much of the hardcore anatomy came from the text Anatomy of Movement by Blandine Calais-
Germain.

Justin Ware, for snapping some mean photos and always lending a hand whenever I need it.

Finally, to my lovely wife Jessica, who always puts up with my work habits!

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